Constipation culprit or cure? A holistic nutritionist dishes on the foods that will help keep you regular

We've all been there, and constipation is downright uncomfortable, if not embarrassing. And though teas and even massage can be of assistance for this troublesome digestion issue, the foods we consume can offer some natural relief as well. But, it turns out what we eat may have even contributed to the problem in the first place. It's always a good idea to check in with your healthcare provider if you're experiencing extended digestion issues, but in general, fibre and fluid are the two most important contributing factors, and your dietary decisions could be the answer to common constipation. So to share what foods can help and hinder staying regular, holistic nutritionist Peggy Kotsopoulos dropped by The Goods to give us the lowdown on some of our favourite snacks.

Avocado

Peggy says: Cure. There are a whopping 13 grams of fibre in one avocado. And not only are they good on toast, but they are high in potassium, and help belly bloat.

Red wine

Peggy says: Culprit. Red wine may actually cause constipation because it dehydrates you when you drink it. Fibre and fluid are the two most important things when it comes to staying regular. Red wine also contains tannins that can slow down the transit process in your gut. So if you are having a glass, make sure to drink one to two glasses of water in between.

Almonds

Peggy says: Cure. Almonds are high in fibre: a small handful of one ounce contains 3.5 grams of fibre. But some people have a hard time digesting raw almonds. So the best way to make them easier to digest is to soak them in water for 8 hours, making them much easier to digest.

Bananas

Peggy says: It depends. Ripe bananas are a potential cure, but any banana that is green or one that is still yellow but green at the ends, may contribute to constipation. This is because unripe bananas are really high in resistant starches, which can cause constipation. However, once the banana ripens and starts to get small brown spots, the starches convert to sugar, which is a lot easier to digest. Ripe bananas are also chocked full of fibre and magnesium, which can help relax your gut and make it easier to go.

Cottage cheese

Peggy says: Culprit. Dairy proteins are hard to digest in your intestinal system, causing things to bind and keep you constipated. If you want an alternative, try goat cheese or milk. These proteins are softer on your digestive system which makes it easier to go, but any kind of dairy may constipate.

Coffee

Peggy says: It depends. A cup of coffee can stimulate your bowels, but drinking more than one cup a day can lead to dehydration. Because coffee is a diuretic it gets rid of fluid in your body, and long term coffee drinking can lead to long term constipation. So make sure you're drinking enough water to counteract all the coffee you have. Peggy recommends that you drink two cups of water after a cup of coffee to keep your fluid levels up.

Pickles

Peggy says: It depends. Some pickles are better than others for helping with constipation, and it all depends on the brine. Only pickles brined in salt water are constipation cures. Vinegar pickles are not a cure. This is because salt-brined pickles have been fermented, meaning that they contain probiotics that help gut health. Probiotics reduce inflammation in your gut, and help keep things moving, but you don't get any of these benefits with vinegar-brined pickles.

Figs

Peggy says: Cure. Just like prunes, figs are high in fibre. So instead of reaching for something processed and full of refined sugar the next time you have a sweet tooth craving, grab a few figs. A few figs a day can help keep you regular — not to mention, they make a delicious snack.